March Newsletter - CrossFit Fringe - Columbia MO

Will Your March be a Lion or Lamb?

 

CrossFit Open

The 2017 CrossFit Fringe Intramural Open is now well underway! We have Week 1 (aka Backiotomy WOD for some, aka 17.1), under our belts and had an amazing turnout at East last Friday, with just over 100 athletes completing the workout. Thanks to a great community we were well prepared for the dumbbells that Castro threw our way, and we had a lot of fun with a workout that Angelo has dutifully prepped us for in our programming.

A super big thanks to N.H. Scheppers Distribution for the massive coolers of Michelob Ultra to enjoy post-workout. We are also so grateful for Drew Piester and his stellar photography abilities in helping us capture so many amazing moments from the night. Pretty sure most of our social media outlets were flooded with praise of his photos on Saturday. Thank you again Drew Piester for the memories. And let’s never forget our Judges team that took extra time from their schedules to make sure we all got to participate. Thank you so much for all your help judges. Hopefully the cool new shirts show a small token of the community’s appreciation!

Now for what you all really care about: the scoring for Week 1…

In scoring, we value the spirit points the most.. We take into account the entire week of each Open workout, from social media media posts, to signs hung up at the boxes, to team participation, and to individual creativity tied to the theme.

And this was the hardest week we’ve ever had in choosing the victor.

  • At 5am we saw an actual Row Boat pulling into West for team Rowing Pains! – Talk about impressive commitment D Nichols!
  • Friday night saw the 007 team drinking their trademarked martinis post-workout.
  • The Firebreathers posted tiny team pics galore all over East.
  • Our Gym Class Heroes showed up in matching headbands and sweatbands too.

But the race was dangerously close between two teams in particular, Oops, I PR’d Again and the T-RX Assassins. Talk about pulling out all the stops! Brittany gave us a music video for the ages (and Spencer, Geoff, and Andrew gave us all nightmares…) while T-RX had Adam atop an actual T-Rex performing 17.1 right next to their namesake, a Tyrannosaurus Rex. Probably the most exciting burpees any of us have ever seen were right there. We think what really may have slight tipped the scales was an appearance from Britney herself ( AKA Kathy Sharp), we had to give this slight edge to Oops.

Team scores* (through week 1):

T-Rx Assassins – 67 pts
Oops I PR’d Again – 65 pts
Frantastic Firebreathers – 59 pts (Congrats to you guys by having 10 first timers in the Open!)
Rowing Pains – 54 pts
007 License to WOD – 54 pts
Gym Class Heroes – 53 pts

Note: These points include participation in the WOD, top individuals in divisions, weekly Team Spirit Award, and first EVER Open workout for individual participants (39 TOTAL = AWESOME!).

Upcoming Open Weeks:

Open Week 17.2
**You may go to either location that you’d like during the Open! Whatever best suits your needs and wants!**

  • East: Normal classes will be run all Friday, 5,6,9am and 4:30, 5:30, and 6:30pm. Feel free to come in for any normal class and get you 17.2 score in!
  • West: Friday Night Lights format. Morning and noon class will be normal, but all evening classes will be cancelled for FNL. The google document for heats will go up directly after the announcement

Open Week 17.3
**You may go to either location that you’d like during the Open! Whatever best suits your needs and wants!**

  • East: Bring-a-Friend Saturday! We will have normal classes all Friday, 5, 6, 9am and 4:30, 5:30, and 6:30pm. Additionally, we will be running 17.3 for Saturday. In this format, bonus points will be awarded for bringing in a friend that does not CrossFit with us (or in Columbia). They do not have to have any experience to do the WOD! It’s a great chance for you to introduce your friends to CrossFit, show off what you do weekly, and earn bonus points for your team!
  • West: Friday Night Lights format. Morning and noon class will be normal, but all evening classes will be cancelled for FNL. The google document for heats will go up directly after the announcement. Bring-a-Friend will be at East on Saturday, so bring your friends over for a workout!

Open Week 4, 17.4
This week our very own Brooke Wells will be part of the announcement held in Mexico City. To support her, there will be no 6:30pm classes and we will send out details about a watch party held downtown at a local establishment!

**You may go to either location that you’d like during the Open! Whatever best suits your needs and wants!**

  • East: Normal classes will be run all Friday, 5, 6, 9am and 4:30,5:30, and 6:30pm. Feel free to come in for any normal class and get you 17.4 score in!
  • West: Friday Night Lights format. Morning and noon class will be normal, but all evening classes will be cancelled for FNL. The google document for heats will go up directly after the announcement

Open Week 5, 17.5

  • West: Gym-wide final Friday Night Light blow-out! Come give it your all one last time and let’s see how high of a note we can end the Open on!
  • As always there will be regular day classes doing 17.5, however there will be NO REGULAR EVENING CLASSES AT EITHER LOCATION.

Our Next Saturday Seminar: Muscle-ups!

Our next Saturday Seminar Clinic is on the calendar and hopefully just in time for one of the Open Workouts! It’s one of our most requested so join us on March 11 at 10:30 am at FRINGE EAST for MUSCLE-UPS!

In this clinic, Coaches Mitch and Tyler will work on refining the skill of the muscle up through guided drills and athletes will go home with better knowledge of what they as individuals need to work on for the Open and beyond. We will provide video breakdowns as needed and supplemental work that the athlete can workout after the clinic to continue to hone their skill.

The cost is $20 and there are only 10 spots available. You must be able to perform 3 C2B pull-ups and 3 ring dips to attend. Sign up via PushPress.

Misc Housekeeping

On the East side: Rowers have new monitors and have been repaired, all 6 are good to go. The assault bikes have been updated and repaired as well. We added 2 – 8# medballs and 1-12# medball to our arsenal.

On the West side: 2 of the 25# bars have been repaired and are now marked with yellow tape. They spin again! We added one new Speal bar to the rig (thanks Cat Parker!) and changed some of the heights to be more friendly to those of us not so vertically gifted. We also added a couple 20# medballs to our arsenal.

Some Upcoming Dates:

  • Saint Patrick’s Day is March 17th!
  • Our Next Elements Session begins:
    April 3rd at 6:30 pm at CrossFit Fringe West (Private Elements can be scheduled at any time)
  • Super Central Regionals:
    Nashville, TN – May 26th-28th
    Do you want to go see the biggest names in the area compete? Better start looking at hotels now!
  • Memorial Day Murph:
    May 29th, Time TBD

Coach’s Spotlight: Andrew Arnold

So rumor has it you’re headed back to active duty (police officer) soon? Feeling ready?

I am ready. I am tired of sitting in an office. I am a very active person.

If you weren’t a police officer, and could have any job in the world, regardless of qualifications, what would it be?”

I would be an instructor/coach. I would love to make a living coaching CrossFit

Oh so you really would be a CrossFit coach?! Fair enough. Why did you decide to start coaching?

It is my passion to teach people and help them improve their lives. I have found that Crossfit has put me in the best shape of my life and I am only getting older. I would also be instructing Krav Maga and self defense seminars.

And you also like to compete. What’s the best (or your favorite) comp WOD you’ve ever done?

I loved going to HOA two years ago. I was really bummed when I tore my ACL right before the 2016 competition. I really liked the snatch ladder that year.

Ahh I see. So the snatch is your favorite movement?

Well if there is only one movement so yes. That is my favorite. I like the explosive nature of the snatch. Raw strength is not the best for me.

What do you like to do in your spare time that people might be surprised to hear?

Drink whiskey and smoke cigars.

Okay, one more dumb one. Would you rather fight 1 horse-sized duck, or 100 duck-sized horses?

I lol’d at this last question. 100 duck-sized horses.

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March Newsletter - CrossFit Fringe - Columbia MO

Have an amazing month of love, lifts, and GAINS! As always, if you need anything, you can reach out to us on social media, or email info@crossfitfringe.com.

Jessica Kohler

About Jessica Kohler

Jessica is a CrossFit Level 2 Trainer and business/community consultant at CrossFit Fringe in Columbia MO. She holds a BFA in Design with an emphasis in Graphic Design/Illustration from Missouri State and an MS in Education with an emphasis in Learning Systems Design and Development from the University of Missouri. She can also be reached at info@crossfitfringe.com.

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